Enter
- Sit with your legs straight and feet slightly apart.
- Close your eyes; rest your hands on your knees.
- Lean forward; hold each big toe with thumb, index, and middle finger.
Steps
Support
Sitting bones, backs of the legs, and heels.
Hold
- Keep your spine long and your head facing forward.
- Keep your legs straight.
- Hold your toes without pulling your torso forward.
Exit
- Release your toes and return to an upright seat.
One round
- Inhale slowly and let your abdomen expand.
- Hold your breath without straining.
- Exhale slowly and relax your abdomen.
- Breathing
- Breath retention after inhalation.
- Gaze
- Eyes closed.
- Duration
- Comfortable retention each cycle, without a fixed duration in seconds.
- Rounds
- 3–5 rounds of up to 10 cycles.
Adapt
Adaptations
- StrapLoop a strap around your feet and hold its ends.
- Raised seatSit on a cushion to allow your pelvis to tilt.
- Bent kneesBend both knees slightly and support them on a rolled blanket.
- Intermittent gripRelease your toes between breaths if the position feels uncomfortable.
Variations
- Supine, draw abdomen inward; keep breathing, optionally bend knees.
Signals of effort
- Breath retention after inhalation.
- Hip flexion with both knees extended.
- Sustained grip on the big toes.